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training - middle distance

Gavin Hall, Middle Distance Coach  send Gavin an e-mail

> go to - Middle Distance Home
> go to - Mesocycle Two

During the winter months, we will be following a plan of higher volume training to build endurance and strength with our middle distance athletes - we call this "mesocycle one".

This mesocycle is all about building an excellent foundation of fitness for next season. It's demanding, and tiring, but it works well.

Exact session details will be announced each time we meet - because they will depend somewhat on conditions, and how everyone's feeling, not to mention the demands of the cross country season.

Oct-04 Nov-04 Dec-04 Jan-05

Mesocycle One - Foundation and Preparation

High volume of training, lower intensity

Objectives of this Mesocycle:
Develop significantly improved core CV fitness. Develop core strength. Sharply increase the endurance capacity of the group. Provide athletes with variety, interest and fun. Identify and correct any major technical issues. Build tactical / pace awareness.

Cornerstones of this Mesocycle:
Athletes to train four to five times per week: 

  • Two club sessions 

  • One supervised circuit session 

  • At least one other session (swim / jog / cycle) 

  • Control using Rate of Perceived Exertion (RPE) and individual timings.

Potential Club Sessions: (warm-up and warm-down omitted)

1) Long Reps - 5 x 800m at RPE 7, full recovery between efforts building to…. 6 x 1000m at RPE 7 to 8, full recovery between efforts 

  • Aim for consistent times for each interval 

  • Active recoveries

2) Cut Downs - 1600m / 1200m / 800m / 400m / 200m / 100m / 50m RPE increasing from 6 to 7 to 8+ on shorter reps

3) Fartlec (conditions / light permitting) - Running in two groups based on track records 10m warm up jog, 20m main session around various terrains with bursts of speed from 10secs to 2 mins, 10m warm down jog

4) Magic Mile (Higher exertion session for variety) - Split a mile into mutually agreed sectors (min 50metres) Time individual best efforts over each sector to create a mile time Repeat twice to give 2m effort at high RPE

5) Long Run - Ideally once a week, a "long" continuous run at moderate intensity Starting from 3000m, building to 5000m / 6000m (depending on age etc) Building in 30 second efforts for progression Building in "fast laps" for progression

6) Parlav Laps - Paired runners running laps in opposite directions Turn around when they meet and run back to start Number of laps / RPE varied for progression

 

 

Frequently Asked Questions:

1) What do you mean by "RPE"?
It means, "rate of perceived exertion" - how hard the athlete is working on a scale of 1 to 10.

2) Do the athletes train when it's raining?
Yes, they train in the rain, sun, even snow sometimes, so long as it's safe. We don't train in thunderstorms!

3) How safe is this training?
There is a risk in any training, but we take all reasonable steps to mitigate it. Athletes and parents can help by:

  • Bringing and wearing appropriate clothes (correct fitting spikes / trainers, warm clothes where necessary)

  • Bringing a drink, whatever the weather

  • Bringing a towel if its raining

  • Making certain that any recent injuries or medical conditions are declared to the coach before each session

  • Remembering to bring any medication that is required, and again declaring this to the coach before each session

4) Do the athletes get muddy?
Yes, we're afraid they do sometimes! Best not to wear those £100 Nike trainers if it's been pouring down.

5) What if my son / daughter just can't manage the training?
We treat every athlete as an individual, and wouldn't ask him / her to complete something that they were not able to do. Where necessary, we modify the session to suit the individual needs of the athlete.

6) Are you qualified to coach people?
St Albans AC has a number of qualified, committed and experienced coaches giving their time for free. I'm part of this Team, and I'm am UKA Licensed Coach, hold a current First Aid certificate, a CRB Enhanced Disclosure certificate, and train very frequently myself. I work very closely with the other coaches on the Team and our athletes to make sure that our plans are sound, safe and effective.

7) What happens after Mesocycle One?
Strangely, Mesocycle Two, where we reduce the training load, sharpen up the intensity and work on technical skills / tactics. After that, it's into the main competition season with Mesocycle Three, before taking some active rest in Mesocycle Four.

8) Can I contact you directly?
Yes, via email on HallBr5@aol.com, or 07817 470972